Monday, January 17, 2011

Chicken Gumbo (lowfat)


1 T olive oil
1 large yellow onion
1 clove garlic, minced
½ small green pepper, chopped
1 med. stalk celery
2 T flour
1 1-lb can tomatoes with juice
1 c chicken broth
1/4 tsp red hot pepper sauce
2 cups okra, fresh or frozen
1 ½ cups cooked cubed chicken
½ tsp lemon juice

Heat olive oil and add next 4 ingredients. Cook till veggies are soft. Blend in flour, cook 3 minutes. Stir in tomatoes, broth and hot sauce. Cook, stirring constantly, till mixture thickens and comes to boil, 3 - 5 minutes. Add okra, bring to boil, and cook 6 to 8 minutes. Add chicken and heat through, about 4 minutes. Stir in lemon juice.

1/4 recipe, 207 calories

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